Nutrition & Supplement Schedule – Timing & Dosage for Maximum Effect

Supplement/Medication Dosage Recommended Timing Specific Notes / Tips
Atorvastatin (Litorva) 20 mg Evening, before bed 🌙 Take alone, avoid grapefruit or grapefruit juice.
Probiotic 1 capsule Morning, on empty stomach 🌅 30–60 min before food, drink with room-temp water (not hot).
Multivitamin 1 capsule Morning, with breakfast 🍳 Take with a bit of fat for better absorption. Don’t take with coffee or tea.
TheraCumin As recommended Morning, with multivitamin 🧡 With food/fat, improves absorption. Not essential but best not on empty stomach.
Cordyceps CS-4 750 mg Morning, with/after breakfast 🍄 Can be taken with multivitamin.
L-Theanine 200–400 mg Before bed 😴 Also can be used during the day for relaxation, but main benefit at night.
GABA As recommended Before bed 💤 Take alone or with L-Theanine, on empty stomach or after a light dinner.
Valerian As recommended Before bed 🌌 Preferably 30–60 min before sleep, don’t combine with alcohol.
Magnesium As recommended Before bed 🌙 With or without food, not critical. Helps relaxation and sleep.
Ashwagandha (KSM-66) 300–600 mg Evening, after food 🪷 Supports relaxation/stress relief. Can be taken in the morning if you prefer.
L-Tryptophan 500–1000 mg Evening, before bed 🍪 1 hour before sleep, on empty stomach or with a small carb snack.
L-Tyrosine 500–1000 mg Morning/midday ☀️ On empty stomach, also useful before focus work or workout.

Example Day Breakdown:

Morning (before food):

Morning (with/after food):

Evening (before bed, 30–60 min after food):